Loving the BITE: Cyclists’ Great (Non) Cereal Challenge

Many, many cyclists begin their day with a bowl of cereal. This can be a good thing, a nutritionally neutral thing, or a downright bad thing. Sure, a picky consumer can find a cereal that actually provides health, wellness, and energy benefits. But by default, most cereals leave much to be desired, and some are no better than a candy bar for breakfast. Here’s my non-cereal cereal option, my reasons for a non-cereal recipe, and comparison challenge for a few cereals on the shelves.

Recipe of the Week: Kelli’s Hemp Chia Berry Non-Cereal

Ingredients:

1 tsp organic coconut oil

3/4 cup berries or other fruit, frozen or fresh

3 Tbsp Hemp Hearts (hulled hemp seeds)

2 Tbsp chia seeds

dash of ground cinnamon, optional

Instructions:

Melt the coconut oil, and, if needed thaw the berries quickly in the microwave or stovetop. Frozen berries work well because they will provide some juice to keep the hemp/chia seeds from getting too dry.

Sprinkle in hemp, chia, and cinnamon.

If using fresh fruit, and seems to dry, decrease hemp to 2 Tbsp and all in 1/4 cup (dollop) Greek yogurt, non-dairy yogurt, or any type milk.

Comments:

By definition, a cereal contains grains. My non-cereal does not, as it’s a mix of seeds and fruit. The reason? It’s not that I think all grains are horrible for you (although you may have noticed that I often replace grains with nuts, vegetables, etc.). In fact, some completely intact grains, like whole oats and rice, can certainly have nutrition benefits and make up part of a very, very healthy diet.

However, grains that are broken down simply can’t compete with many other whole foods nutritionally. They can be inflammatory in the body for those that don’t digest them well (gluten intolerance, for example). And, they certainly add carbohydrates to the diet which often causes a need for too much insulin, promotion of extra fat storage and sometimes insulin resistance. But the real reason I reduce them in diets, is simply there’s not enough room for them. When compared to seeds, nuts, vegetables like squash or yams, broken down grains (yes, even broken down whole grains) simply don’t measure up.

Of course, with these serving amounts, you also get a lot more calories than you would with the same serving of grains, but calorie for calorie, hemp and chia are examples of foods simply superior nutritionally. And, if you add more calories of grains for comparison, you’d end up with an out-of-balance too-high amount of carbohydrates. Generally, I am much more interested in getting the protein, healthy fats, and fiber needed, while moderating carbohydrates than I am in restricting calories.

Overall Comments: I’m a bit speechless when I think that this may be the majority of someone’s entire breakfast. There’s no way to get around it, most “sugar cereals” are simply sugar, refined grains (which act like sugar in our bodies), and chemical colorings/flavors.

Overall Comments: Overall, this cereal’s a bit better as it’s higher in fiber and protein than most “sugar cereals.” However, since there are still grams of carbs in just one serving, it can make for a breakfast too high in carbs.

Pros: Overall, minimal ingredients, high fiber, moderate protein.

Cons: Too high in carbohydrates and sugar, with 3 high-sugar sources (2 refined sugars) first ingredients: raisins are a high sugar fruit, sugar, and brown sugar syrup.

Overall Comments: Really, I think this is a good cereal choice overall. It does have a good amount of fiber, protein, and relatively moderate carbs – good balance. Unfortunately, it also has 2 sources of refined sugar in the first 5 ingredients.

Overall Comments: I give this one a tie with the Kashi GoLean Crunch. Overall, good cereal choice, although with a little less oats and little more flaxseeds and hemp seeds, they would have ended up with more protein, more fiber, and more healthy fats. The ingredients are high quality, but like most granolas, sugar is in the first 3 ingredients, before flax and hemp.

Pros: Use of flaxseeds and hemp seeds. Relatively moderate carbs.

Cons: Soy oil is a poor choices (concentrated source of omega-6s), and more sugar (can juice) by weight than flax or hemp.

Pros: Very high in plant based omega-3s, fiber, and protein with only moderate levels of carbohydrates. No refined sugars or grains.

Cons: Price and availability in some places. Although a bag/bottle of each ingredient will last a long time (one bag of hemp seeds generally has 26 servings at 3 Tbsp each compared to 8 servings in many boxes of cereal), there is a significant initial sticker shock when buying the 4 main ingredients. And, unless you live in a metro area, you may have to buy these ingredients online.

Would you like to compare another cereal or recipe? Send it to me and I’ll be happy to take a look before the next round of cereal challenges.

Looking to start your day right? If you choose cereal (or non-cereal cereal) choose wisely. Some are nothing more than an energy, hormone, and health drag. You can do better. You can start with a bowl full of healthy fats, fiber, antioxidants, proteins, and adequate carbs for steady energy and a lean, strong body. It’s not all about what you eat on the bike that makes you a better cyclist; daily nutrition provides ample opportunity to build a body ready for any challenge, and ongoing recovery afterwards.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.

Answer:

Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out. Have you tried either of these? Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.